Body & Balance Studio

Knee-to-Chest Bridge

strengthenhipintermediateactive

Content last reviewed: 2026-07-14

Knee-to-Chest Bridge — view 1 of 2

How to do it

  1. Lie on your back with one knee bent and foot flat, and hug the other knee toward your chest.
  2. Press through the whole planted foot and squeeze the stance-side glute to lift into a single-leg bridge.
  3. Lift only as high as the pelvis stays level and the lower back remains comfortable.
  4. Keep the opposite knee comfortably toward the chest, then lower under control.
  5. Complete your reps and switch legs.

Form cues

  • Keep the ribs controlled and do not force the hugged knee inward.
  • Stop the set if the pelvis rotates or the lower back arches.
  • Move the planted foot slightly closer if the hamstrings cramp.

Dosage

2 × 10 reps per side

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus medius — anatomical illustration
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: gluteus maximus, hamstrings, gluteus medius, core stabilizers

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